Also known as: N-acetyl-5-methoxytryptamine
Melatonin is a hormone naturally produced by the pineal gland that regulates the sleep-wake cycle. It is widely used as a supplement to address insomnia, jet lag, and circadian rhythm disruptions, with strong clinical evidence supporting its efficacy.
Melatonin is an endogenous indoleamine hormone synthesized from serotonin in the pineal gland, primarily secreted during darkness to signal the onset of the biological night. Beyond its well-established role as a chronobiotic agent, melatonin possesses significant antioxidant properties, scavenging free radicals and upregulating endogenous antioxidant enzymes. Meta-analyses of randomized controlled trials consistently demonstrate that exogenous melatonin reduces sleep onset latency by an average of 7 minutes and increases total sleep time by approximately 8 minutes, with particular effectiveness in delayed sleep phase disorder and jet lag. It is also being investigated for its immunomodulatory effects, neuroprotective potential, and adjunctive role in cancer therapy. Melatonin is generally well tolerated, with a favorable safety profile even at higher doses.
Meta-analyses show melatonin significantly reduces sleep onset latency and improves overall sleep quality, particularly in individuals with delayed sleep phase disorder or jet lag.
Cochrane review evidence supports melatonin's effectiveness in reducing jet lag symptoms when taken close to bedtime at the destination, especially when crossing five or more time zones.
Melatonin is a potent free radical scavenger and stimulates antioxidant enzymes such as superoxide dismutase and glutathione peroxidase, showing potential neuroprotective effects in preclinical studies.
30–60 minutes before bedtime
Start with the lowest effective dose. Higher doses do not necessarily improve efficacy and may cause morning grogginess.
At bedtime upon arrival, for 2–5 days
Most effective when crossing five or more time zones, especially when traveling eastward.
Reducing sleep onset latency
Maintaining sleep throughout the night
Life Extension
NOW Foods
Abtei
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